Get your body ready for spring
Spring is the season of fresh starts. Many people take advantage of the warmer weather to get back into running, sports, gardening, or more outdoor activity. But this sudden increase in load often leads to common issues like sprains, muscle strains, and flare-ups of old injuries.
Why?
Research shows that the body adapts best to gradual increases in activity. When we go from a lower winter activity base to higher-impact movement quickly, joints and soft tissues don’t have enough time to adjust—leading to pain or injury.
Did you know?
Most overuse injuries occur within the first 4–6 weeks of restarting exercise after a break.
Seasonal load shift matters
It’s not just about doing more activity, it’s also about doing different activity. Transitioning from winter sports (like football, netball, or hockey) into summer sports (like cricket, athletics, or swimming) changes the way your body is loaded. Different muscles, joints, and movement patterns are suddenly put under stress. Without preparation, this can increase your risk of strains and tendon irritation.
3 evidence-based ways to prepare your body for spring activity:
Start slow and progress gradually – Injury prevention research shows that increasing training load by more than 10% per week significantly raises the risk of soft tissue injury. (Hulin et al., British Journal of Sports Medicine, 2016). A gradual ramp-up allows tissues time to adapt
Stretch and mobilise effectively – Dynamic stretching before sport has been shown to improve performance and reduce muscle stiffness, while static stretching after exercise supports flexibility and recovery. (Behm et al., Applied Physiology Nutrition and Metabolism, 2016).
Be mindful of posture during projects – Studies on manual handling show that neutral spine and hip-hinge lifting strategies reduce strain on the lower back compared to flexed or twisted positions. (Marras et al., Spine, 1993). Even everyday tasks like gardening benefit from these same principles.
If you’re feeling stiffness, or want tailored strategies to keep your body moving well this spring, our team can assess your posture, mobility, and strength to set you up for success.
Around the Clinic -
Here’s what’s been happening at Toowoon Bay Osteopathy & Dry Needling:
New services – We’re now offering Lymphatic Drainage Massage, a gentle technique that supports circulation, reduces swelling, and promotes recovery.
Welcome to the team – Georgia Stewart, our Exercise Physiologist, has joined the practice. She offers exercise-based rehab and clinical Pilates, with sessions claimable through private health funds and begins taking appointments on September 12th.
Spring schedule reminder – Appointments tend to book out quickly as more people become active in warmer weather. If you need a specific time, we recommend booking ahead.
Health focus this month – We’re highlighting the importance of posture and load management to help prevent spring injuries. Keep an eye on our socials for simple exercises and tips.
September is Pain Awareness Month - a reminder that persistent pain is more common than many realise, with 1 in 5 Australians living with ongoing pain. The good news is that pain can be managed, and early support often makes a big difference. If you or someone you know is dealing with lingering pain, our team can provide strategies to improve movement, reduce discomfort, and support everyday activities.